help,
Have been lifting for approx 10 months now. after a looooong lay off. Just thought i would through my routine out and get any suggestions i could. I am 34 yrs old. 5'9 228lbs 13% bf. diet is ok but not strict in amount of carbs (i cheat alot). I do get plenty of protein. Try to eat can of tuna or whey protein every 3 hours between my meals. This is my routine, based on 4 day workout.
1st day: back/bis
4 sets wide grip lat pulldowns
4 sets close grip lat pulldowns
4 sets seated rows
4 sets bent over rows
4 sets one arm rows
4 sets barbell curls
4 sets preacher curls
4 sets seated incline bench curls
4 sets reverse curls
2nd day:chest/tri
4 sets flat bench
4 sets incline bench
4 sets decline dumbell presses
4 sets cable cross overs
4 sets tri pushdowns on cable mach
4 sets skull crushers
4 sets tri ext with rope
4 sets tri kickbacks
3rd day: legs
4 sets squats
4 to 6 sets leg presses
4 sets quad ext
4 sets leg curls
4 sets straight leg deadlifts
4 sets calf raises
4th day: delts/traps
4 sets military presses
4 sets front shoulder raises
4 sets side shoulder raises
4 sets rear shoulder raises
6 sets shrugs
on fifth day i listen to my body if it says rest, i rest. if it says go to the gym i start over.
i haven't been doing any cardio. I hate it, plus my goal is putting on as much mass as possible.
other supplements: well at this time only protein. i am in week 3 of tren/test cycle. my first. after cycle will again start on clomid, glutamine, creatine, zma, hmb, and continue the whey.
any suggestions on above routine.
thanks
daddy-o
Have been lifting for approx 10 months now. after a looooong lay off. Just thought i would through my routine out and get any suggestions i could. I am 34 yrs old. 5'9 228lbs 13% bf. diet is ok but not strict in amount of carbs (i cheat alot). I do get plenty of protein. Try to eat can of tuna or whey protein every 3 hours between my meals. This is my routine, based on 4 day workout.
1st day: back/bis
4 sets wide grip lat pulldowns
4 sets close grip lat pulldowns
4 sets seated rows
4 sets bent over rows
4 sets one arm rows
4 sets barbell curls
4 sets preacher curls
4 sets seated incline bench curls
4 sets reverse curls
2nd day:chest/tri
4 sets flat bench
4 sets incline bench
4 sets decline dumbell presses
4 sets cable cross overs
4 sets tri pushdowns on cable mach
4 sets skull crushers
4 sets tri ext with rope
4 sets tri kickbacks
3rd day: legs
4 sets squats
4 to 6 sets leg presses
4 sets quad ext
4 sets leg curls
4 sets straight leg deadlifts
4 sets calf raises
4th day: delts/traps
4 sets military presses
4 sets front shoulder raises
4 sets side shoulder raises
4 sets rear shoulder raises
6 sets shrugs
on fifth day i listen to my body if it says rest, i rest. if it says go to the gym i start over.
i haven't been doing any cardio. I hate it, plus my goal is putting on as much mass as possible.
other supplements: well at this time only protein. i am in week 3 of tren/test cycle. my first. after cycle will again start on clomid, glutamine, creatine, zma, hmb, and continue the whey.
any suggestions on above routine.
thanks
daddy-o
